how to be strong by guid765

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									HOW               TO BE                        STRONG                        AT    HEART - A HEALTH GUIDE                                             FOR         TEENS

     Snack Attack
     Michael wants a snack. He chooses a box of low-fat oatmeal cookies. But how many can he eat and still
     stick to a healthy diet? The nutrition label at left provides some answers.

                                                                             1. First, let’s use it to calculate how           6. If Michael ate the box of cookies,
      M Low-Fat Oatmeal Cookies M
                                                                             many cookies Michael can eat before               would he meet any of his needs for
                                                                             low-fat turns to high-fat. To figure this         important nutrients like vitamin A or
 Nutrition Facts                                                             out, check how many cookies make a                vitamin C?
 Serving size 2 cookies (38g)
 Servings per container 9                                                    serving. __________ How many servings
                                                                             are in the box? __________
 Amount per serving
 Calories 140                           Calories from fat 20                                                                   7. How many calories are in a gram of
                                                                             2. How much fat is there per serving?
                                                                                                                               fat? _________ In a gram of carbohydrate?
                                                             % Daily Value   __________ How much fat is in the whole
                                                                                                                               _________ In a gram of protein? _______
 Total Fat 2g                                                    3%          box? __________ How many grams are
   Saturated fat 1g                                                          saturated fat? __________
   Monounsaturated fat 0.5g                                                                                                    8. These low-fat cookies are healthier
   Polyunsaturated fat 0.5g                                                                                                    than lots of other types of cookies.
                                                                             3. Michael’s calorie limit is 2000 calories
 Cholesterol 0mg                                                 0%                                                            But other foods are even better for you.
                                                                             a day. What should be his limit on
 Sodium 170mg                                                    7%                                                            What other snacks could Michael choose
 Total Carb 28g                                                  7%          saturated fat per day?
                                                                                                                               that would be low in fat but higher in
   Dietary Fiber 1g                                              4%
                                                                                                                               vitamins and minerals, such as calcium?
   Sugars 13g
 Protein 2g
                                                                             4. How many calories are in a serving?
 Vitamin A 0%                                        Vitamin C 0%
 Calcium 4%                                               Iron 2%
                                                                             ____________ How many are in the box?
 *Percent Daily Values are based on a 2,000 calorie diet. Your diet          ____________
 values may be higher or lower depending on your calorie needs:




                                                                                                                                                                                 Photos by Corbis (bowl), Hardy/Zefa/Corbis (avocado), C-Squared Studios/Getty (pineapple and leeks), Brand X Pictures/Getty (sweet potato) Food collection/Getty (beets)
                        Calories:            2,000           2,500
 Total fat              Less   than          65g             80g             5. What is the limit on sodium for
 Sat Fat                Less   than          20g             25g
 Cholesterol            Less   than          300g            300g            someone eating 2000 calories a day?
 Sodium                 Less   than          2400mg          2400mg
 Total Carbohydrate                          300g            375g
                                                                             __________ How much sodium is in the
 Dietary Fiber                               25g             30g
                                                                             box of cookies? __________ If he ate a
 Calories per gram:
 Fat 9      •       Carbohydrate 4       •       Protein 4                   whole box, how much more sodium could
                                                                             Michael eat that day? ____________



             K O                                                                               cabbage–        garlic–                               eggplant–
     E
         C              U
                                      Eating by                                                  green       white/green                             red/purple
CH




                           T




                                                                                       kale–
                                      Color                                            green                                                                          corn–
                                                                             pepper–                                                                              yellow/green
                     Search your                                              orange
                     newspaper.
                     Can you find
   grocery ads for vegetables
 Search your newspaper. Can you
   and fruits ads for vegetables
 find grocery in different color and
   groups? One way to be sure
 fruits in different color groups?                                                                                                                                     pepper–
                                                                                                                                                                        green
   you get to be sure you
 One way a good variety of get a
   fruits and of fruits and vegeta-
 good varietyvegetables—and                                                                                                                                       potato–
   enough enough important
 bles—and important vitaminsvita-                                                                                                                                  white
   and minerals—is to eat foods
 mins and minerals—is to eat foods
                                                                                                                                                          cauliflower–
       lots different colors.
 inin lots ofof different colors.                                             radishes–                                                                      white
   Examples: orange squash
 Examples: orange squash and and
                                                                             red/purple
                                 car-
   carrots, red tomatoes, purple
 rots, red tomatoes, purple egg-                                                                                     tomato–red
   peppers and eggplant, green
 plant, green broccoli and spinach,
   broccoli and spinach, white
                      Try to find at
 white onions, etc. to find at least
   onions, etc. Try
                              in
 least one advertised foodthe the
   one advertised food in
   paper each color at at right:
 paper forfor each color right:                                                 avocado–          pineapple–        sweet potato–             beets–          leeks–
                                                                               yellow/green     orange/yellow          orange               red/purple      white/green




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